Protein is essential in the daily diet because it is needed for growth and maintenance of muscle and provides functions of all other proteins in the body (hormones, enzymes, etc). Whey protein in particular has been shown to be a powerful for muscle growth and recovery.
By consuming a serving of protein-containing food (dairy, meat, nuts, beans, eggs, etc.) at each meal you will meet your recommended daily protein intake. Often you hear your palm is the size of a 3 oz portion or a serving of protein; work to get a palm size serving or 1 cup of one of these protein-containing foods at each meal. A healthy adult typically needs 60-80g protein daily. By adding a protein-containing food at snack times, between meals, will promote increased satiety.
Nutrition & Athletic Performance recommended daily protein:
- Normal activity (30 minutes daily): 1.2-1.7g/
- Endurance athletes: 1.0-1.6g/
- Intermittent sports: 1.4-1.7g/
- Strength/Power: 1.6-2.0g/kg
To calculate your specific needs with your current body weight convert pounds (lbs) to kilograms (kg): Take your weight and divide by 2.2 Example: 150 lbs ÷ 2.2 = 68kg then multiply the 1.2g/kg for recommended protein intake daily. This equals 82g protein daily. Nutrition facts labels provide the grams of protein per serving size.
If you are looking to build muscle, here’s what you need to do.
- Step 1: Hit the Gym and focus on resistance work-outs.
- Step 2: After every work-out enjoy a chocolate milk or a protein smoothie with whey protein power.
- Step 3: Repeat 4-5 days a week ensuring rest days between strenuous work-outs to give your body a chance to recover.
For an individualized protein plan Ask a Dietitian!